Do not be pale, eat your Kale, Feel Better be Healthier

Kale

Nutritional Value:
A rich source of many antioxidants. High in calcium, iron, vitamins, A and C.

Kale, raw

Scientific Name: Brassica oleracea (Acephala Group)

NDB No: 11233

Nutrient	Units	Value per 100 grams of edible portion	Number of Data Points	Std. Error
Proximates
Water	g	84.46	5	0.531
Energy	kcal	50	0	0
Energy	kj	208	0	0
Protein	g	3.30	1	0
Total lipid (fat)	g	0.70	1	0
Ash	g	1.53	0	0
Carbohydrate, by difference	g	10.01	0	0
Fiber, total dietary	g	2.0	0	0
Minerals
Calcium, Ca	mg	135	1	0
Iron, Fe	mg	1.70	1	0
Magnesium, Mg	mg	34	1	0
Phosphorus, P	mg	56	1	0
Potassium, K	mg	447	5	19.697
Sodium, Na	mg	43	5	13.695
Zinc, Zn	mg	0.44	1	0
Copper, Cu	mg	0.290	1	0
Manganese, Mn	mg	0.774	0	0
Selenium, Se	mcg	0.9	0	0
Vitamins
Vitamin C, total ascorbic acid	mg	120.0	1	0
Thiamin	mg	0.110	1	0
Riboflavin	mg	0.130	1	0
Niacin	mg	1.000	1	0
Pantothenic acid	mg	0.091	0	0
Vitamin B-6	mg	0.271	1	0
Folate, total	mcg	29	0	0
Folic acid	mcg	0	0	0
Folate, food	mcg	29	0	0
Folate, DFE	mcg_DFE	29	0	0
Vitamin B-12	mcg	0.00	0	0
Vitamin A, IU	IU	15376	0	0
Vitamin A, RAE	mcg_RAE	769	0	0
Retinol	mcg	0	0	0
Vitamin K (phylloquinone)	mcg	817.0	0	0
Lipids
Fatty acids, total saturated	g	0.091	0	0
4:0	g	0.000	0	0
6:0	g	0.000	0	0
8:0	g	0.000	0	0
10:0	g	0.000	0	0
12:0	g	0.002	0	0
14:0	g	0.003	0	0
16:0	g	0.076	0	0
18:0	g	0.004	0	0
Fatty acids, total monounsaturated	g	0.052	0	0
16:1 undifferentiated	g	0.001	0	0
18:1 undifferentiated	g	0.049	0	0
20:1	g	0.000	0	0
22:1 undifferentiated	g	0.000	0	0
Fatty acids, total polyunsaturated	g	0.338	0	0
18:2 undifferentiated	g	0.138	0	0
18:3 undifferentiated	g	0.180	0	0
18:4	g	0.000	0	0
20:4 undifferentiated	g	0.002	0	0
20:5 n-3	g	0.000	0	0
22:5 n-3	g	0.000	0	0
22:6 n-3	g	0.000	0	0
Cholesterol	mg	0	0	0
Amino acids
Tryptophan	g	0.040	57	0
Threonine	g	0.147	57	0
Isoleucine	g	0.197	57	0
Leucine	g	0.231	57	0
Lysine	g	0.197	57	0
Methionine	g	0.032	57	0
Cystine	g	0.044	3	0
Phenylalanine	g	0.169	57	0
Tyrosine	g	0.117	3	0
Valine	g	0.181	57	0
Arginine	g	0.184	57	0
Histidine	g	0.069	57	0
Alanine	g	0.166	3	0
Aspartic acid	g	0.295	3	0
Glutamic acid	g	0.374	3	0
Glycine	g	0.159	3	0
Proline	g	0.196	2	0
Serine	g	0.139	3	0
Other
Alcohol, ethyl	g	0.0	0	0
Carotene, beta	mcg	9226	4	2884.992
Carotene, alpha	mcg	0	1	0
Cryptoxanthin, beta	mcg	0	1	0
Lycopene	mcg	0	1	0
Lutein + zeaxanthin	mcg	39550	1	0

USDA National Nutrient Database for Standard Reference, Release 17 (2004)

for nutrients of other quantities of Kale visit http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/measure.pl
Kale belongs to the mustard family, Brassicaceae or Cruciferae.
Its scientific name is Brassica oleracea, variety acephala. Enviroment:
Physical characteristics:is a vegetable with loose curly leaves. The Dwarf kale plants grow 12 to 15 inches tall, while the tall - stem can reach heights of 24 to 30".
AKA:borecole, colewort
Flowers:
History:kale which is related to: broccoli, cauliflower and collard is a descendent of the wild cabbage, a plant native to Asia Minor and was brought to Europe about 600 B.C. by groups of Celtic wanderers. Kale was bought to the United States by early English settlers.
Propagation:
Pests:
Harvest:
Fruit:
Varieties:
Recipes: leaves are boiled or steamed and eaten alone or mixed with potatoes.

Below is a listing of fruits and vegetables and the vitamins and minerals that they typically contain:

Apples - a good source of boron, cellulose and pectin.
Cherry - A Rich source of calcium, vitamin C, anthocyamins, iron and potassium
Cranberry - Stong antibotic and antiviral elements.
Date - High in Natural aaspirin and boron.
Orange - Contains carotene, terpenes an flavonoids, vitamin C.
Papaya - A rich source of vitamin A and potassium. Long history of usage in helping digestion.
Peach - A Source of boron. Contains powerful antioxidants, vitamin C and beta carotene.
Pineapple - High in bromelain and maganese. Also a good source of vitamin C
Prune (not treated with sulfur) - Hhig in fiber, sorbitol and natural asprin.

Tomato - a rich source of lycopenes. Also high in beta cartoene and vitamin C
Beet - High in folic acid. contains iron, calcium, potassium.
Broccoli - High in beta carotene. High in calcium, iron, vitamin A super source of chromium.
Cabbage - Contains numerous antioxidants. High in calcium and potassium.
Carrot - A super source of beta carotene. High in vitamin A and C as well as pectin, fluorine and potassium.
Kale - A rich source of many antioxidants. High in calcium, iron, vitamin, A and C.
Parsley - High concentrations of antioxidants, including monoterpenes, phthalides, polyacetylenes. Rich source of folic acid, iron, and vitamins A and C.
Spinach - A super source ofantioxidants and rich in fiber. High in potassium, iron, calcium. and vitamin C.
Barley (no guten) - High in phosphorus, iron and vitamin B. Oats (no Guten) - High ion calcuim, iron, potassium and vitamins B1, B2, and B3.